Mon 10-26-15
WP:
400 (200 BK / 200 BR)
30 X 25 Kick @ :20 15 m underwater (FAST) 10 on K on back (Main stroke: BK on back, Fly / Fr on stomach dolphin kick, BR Double pull out / swim back to make send off) 750/1,150
14 x 175 FR @ 2:05 Steady -2400/3,550
6 x 50 @ 1:15 (far as you can underwater if can’t make 50 underwater swim rest fly) 300/3850
WD: 150 choice – 4000
Extra: With Snorkel
8 x (2 x 75 Kick @ 1:10 W/board & Snorkel, 2 X 50 Fly @ 1:00 5 stokes or less on each lap. Main focus is FLY Stroke count & under waters / easier send off) 1000/5000
Tue 10-27-15
WP:
400 W/ Snorkel (Fr) (200 one arm drill FR / 200 swim)
12 X 50 @ :50 (25 BR double pull out, 25 Back) 600/1000
8 X ( 3 x 50 Kick @ :45 (no board at least ½ lap underwater prefer 15 yrd underwater (FAST), 1 X 100 Kick @ 2:00 (All out Time should be under 1:20 or within :05 of best 100 kick time) 2,000/3,000
With Fin & Snorkel
6 x 150 Fr @ 1:40 (make send off) Perfect head alignment hips high - 900/3,900
WD: 100 Odd double arm backstroke / Even choice 100/4,000
EXTRA:
Pull:
2 X ( 4 x 75 pull @ 1:10 Back, 4 X 75 pull @ 1:10 Breast with dolphin kick w / pull)1,200/5,200
Wed 10-28-15
WP:
400 W/ Snorkel (200 Fr /200 BR)
10 x 100 @ 1:30 K With Fins (1st & 3rd lap underwater, 2nd and 4th on your side) 1000/1400
10 x 250 @ 3:05 (25 fly / 100 back / 100 breast / 25 free) 2500/3,900
WD: 200 (100 drill 5 kicks to 1 pull / 100 swim) 4,100
Thur 10-29-15
WP:
400 (200 fist drill high elbow / 200 swim)
5 X 100 Kick @ 1:50 (1st and 3rd 25 15 m underwater dolphin kick / 10 m K on back, 2nd and 4th ½ lap underwater ½ kick on back – 500/900
12 x 75 W/ Snorkel & Pull @ 1:20 (25 Fr, 25 BR, 25 Fr)-900/1800
1 x 600 Kick Hard w/ weighted socks 600/ 2400
4 x (4 x 25 K W/ Board @ :20, 2 x 50 FR @ : 40, 1 x 100 Kick w/board FAST @ 2:00, 1 x 50 BK @ :60 (recovery) 1400/3800
WD:
100 Choice
EXTRA:
8 x 200 IM @ 2:40
Fri: 10-30-15
400 W/Snorkel Perfect head alignment high hips
10 x 100 Kick W/ Fins @ 1:25 (1st and 3rd 25 underwater dolphin kick front or back/ 2nd and 4th ½ lap underwater ½ kick on back- 1000/1400
IM BK>BR Turn Set
9 x 50 @ :60 25 BK, 25 BR (# 1 – 3 pullouts (3x normal pullout length), # 2 – 2 pullouts, # 3- 1 pull out) 450/1,850
20x 100 IM @ 1:20 (4 x 1st FLY hard, 2nd BK hard, 3rd BR hard, 4th all out Under :60) 2000/3,850
WD:
150 choice swim – 4000
Extra:
8 x ( 200 Kick w/ Socks @ : 20 rest, 1 x 50 fly @ :60 no more than 5 strokes per 25. Work on underwater and stroke count) 1000/5000
Sat 10-30-15 (splash out meet / Strongsville)
WP:
5 x 100 FR/BR by 50s @ 1:30 W/ Snorkel
2 X 200 FL-Fr, BK-FR, BR-FR, FR-FR @ 3:00
1 X 300 Free Fast Wall Focus @ 4:30
2 X 200 @ 3:45 Kick on side
5 x 100 IM @ 1:30 - 2200/
Set 1:
1 x 500 @ 6:15
2 x 400 @ 4:50
3 x 300 @ 3:35
4 x 200 @ 2:25
5 x 100 @ 1:10 3500/5700
Set 2:
8 x 125 K W/ Snorkel and Board @ 2:10 1000/6,700
Set 3:
3 X (4 x 100FR @ 1:05, 1 x 100 BK @ 2:30 good form (Recovery) 1500/8200
WD: 4 x 100 @ 1:50 (50 1 arm drill / 50 free) 400/8600